Monday Oct 20th/2008 - Lower 1


Deads
-60kg x 5
-80kg x 4
-100kg x 3
-120kg x 2
-140kg x 1
-160kg x 1
-170kg x 1 (5kg PR)
-100kg x 7

Well I made the pull but my form definately slipped. I might have given myself a small strain so I did some lighter weight to give it a good stretch afterwards. We'll see how my low back feels tomorrow but I definately know that my low back needs to be worked on in order to bring up my deadlift.

DE High Box Front Squats

-bar x 5
-95lbs x 5
-115lbs 10 x 2

Very fast. Holding a very tight arch made my back feel better as well.


Back Extensions
bw x 10, 3x12

First time doing these. Focuses on maintaining a natural back position and making sure the motion was coming from my hips. Went down until I felt a pull in the hammies. I think these should help my deads/squats alot once I get some weight on them.


Hanging Leg Raises
bw 3 x 7

Working back up to reasonable numbers slowly.


Thougths

Well I made the PR but I'm a little disapointed. My form sucked pretty bad. On a positive note that puts me back over the 2.0x bw ratio for deads. Alright.

Also, my workout partner and I have decided to change our routine to a 3 day program. We will be following westside much more by the book. As far as basic setup is it kind of like this?:

Day 1 - ME Bench (or variation)+ Bench Assistance

Day 2- ME Squat/Deadlift (or variation) + squat/DL assistance

Day 3 - DE Bench / DE squat or DL

Is that the general idea or am I missing something. I'll be looking around in DH's journal and Hits journal because I think they are following WS pretty closely.

IronWorker